Nutritional requirements for pregnant women
Nutritional requirements for pregnant women
Today, scientific research has still not precisely determined the ideal recommended daily allowances (quantity and ideal moment for supplements). However, what we do know is that the fetuses that lack certain nutritional elements cannot grow normally and have very low birth weights.
It is thus essential for the baby and the mother to optimally cover their nutritional needs.
Here are some suggestions that will help you make good food choices before, during and after these absolutely amazing 9 months.
1. Prepare for your pregnancy:
The time between making the decision to have a child and the beginning of pregnancy is the ideal moment for making changes in your eating habits.
There are several precautions to take:
-It is essential that your diet is as close as possible to a well-balanced Mediterranean type of diet. Making an appointment with a nutritionist or reading a good book on the subject (Le Régime omega 3, publisher: EDP Sciences) can help you make better eating choices.
-In addition to a well-balanced diet, certain vitamins and trace elements are highly recommended.
*Folic acid, which is also called vitamin B9, is essential to the development of the fetus. Increasing the intake of folic acid will help to meet the needs of the new embryo at the beginning of the pregnancy. Folic acid affects embryonic growth, cellular division and thus tissue synthesis. It also plays a role in creating blood cells and nerve cells. Deficiency can cause malformations that affect the fetus's brain or nervous system (spina bifida). Folic acid is found in many different foods: green leafy vegetables (lettuce, spinach, etc.), avocado, egg yolk, liver, blue or fermented cheeses, walnuts, almonds as well as specific dietary supplements that are often prescribed by doctors.
*Iron, which is found in meat as well as grains, dried vegetables and leafy green vegetables helps, when stocked in sufficient quantities, to prevent anemia and its principal symptoms such as a decrease in the immune defense system and excessive fatigue.
*Iodine, which is found in sea fish, dairy products and vegetables, helps prevent impaired intellectual development in the baby.
2. 9 months of growing pleasure:
-It is essential that your diet is as close as possible to a well-balanced Mediterranean type of diet. Making an appointment with a nutritionist or reading a good book on the subject (Le Régime omega 3, publisher: EDP Sciences) can help you make better eating choices.
-In addition to a well-balanced diet, certain vitamins and trace elements are highly recommended.
*Folic acid, which is also called vitamin B9, is essential to the development of the fetus. Increasing the intake of folic acid will help to meet the needs of the new embryo at the beginning of the pregnancy. Folic acid affects embryonic growth, cellular division and thus tissue synthesis. It also plays a role in creating blood cells and nerve cells. Deficiency can cause malformations that affect the fetus's brain or nervous system (spina bifida). Folic acid is found in many different foods: green leafy vegetables (lettuce, spinach, etc.), avocado, egg yolk, liver, blue or fermented cheeses, walnuts, almonds as well as specific dietary supplements that are often prescribed by doctors.
*Iron, which is found in meat as well as grains, dried vegetables and leafy green vegetables helps, when stocked in sufficient quantities, to prevent anemia and its principal symptoms such as a decrease in the immune defense system and excessive fatigue.
*Iodine, which is found in sea fish, dairy products and vegetables, helps prevent impaired intellectual development in the baby.
2. 9 months of growing pleasure:
The beginning of a wonderful adventure….
In general:
-Eat a well-balanced Mediterranean type of diet: the basis of a pregnant woman's diet is identical to that of an adult woman, with a few changes in terms of caloric intake, supplementary vitamins and minerals, and precautions regarding food preparation.
-Eat three meals a day + 2 light snacks: and especially do not forget breakfast, which must include complex carbohydrates (bread, toast or cereals) in order to prevent hypoglycemia. During the first three months, in which pregnant women are subject to nausea and vomiting, we recommend that you break down your food intake into several small proportions, without increasing the total amount. In other words, the food you normally eat during your three meals and two snacks may be spread out over the day into small quantities consumed every two hours. This will also help relieve heartburn, which is also quite common during the first and third trimester.
-Avoid all excess: especially sweet (sugar, candy, pastries, and sweetened beverages) and salty foods.
-Adapt your calorie intake and do not try to lose weight during pregnancy. Calorie intake under 1600 kcal per day can be harmful to fetal growth. During the first trimester, it is recommended that you consume 150 kcal more per day, then an additional 250 kcal per day during the second and third trimesters.
-Watch your weight, do not eat for two. Weight gain at the end of pregnancy varies between 8 and 15 kg, based on the woman's initial weight. This weight gain includes the weight of the fetus (3.3 kg on average), placenta (600 g), uterus, breasts and blood volume (4.5 kg) as well as fat (3 kg). Even if, in theory, weight gain is not constant during pregnancy: slow in the beginning, rapid until week 28 and slow again prior to the birth, in practice, it should remain consistent, i.e. 1 to 1.5 kg per month. A mother's rapid and excessive weight gain multiplies her risks of developing gestational diabetes, high blood pressure, urinary infections and increases her risks of giving birth by cesarean. As you can see, there are numerous risks, so monitor your weight gain and call a specialist in the case of excessive gain.
-Take certain precautions to avoid food poisoning: toxoplasmosis and listeriosis are two foodborne illnesses that may be prevented by:
*not eating raw meat or fish (marinated fish, sushi, sashimi, tartars).
*thoroughly cooking pork, lamb, beef and poultry.
*avoiding raw milk and cheeses made from raw milk.
*not eating pâtés and rillettes.
*thoroughly washing lettuce, strawberries and wild berries
-Limit alcohol consumption: a study carried out by Inserm has shown that the daily consumption of 2 to 3 glasses of alcohol during pregnancy diminishes the baby's IQ by 5 to 7 points. (3). Do not forget that alcohol easily passes through the placenta barrier and that the concentrations of ethanol in the amniotic liquid can reach that which is measured in the mother's blood. Consuming alcoholic beverages on a daily basis, or occasionally, yet in excessive quantities, endangers the baby's life.
-Avoid smoking: the risks of sudden infant death syndrome in a newborn are much higher when the parents smoke (2)
-Eat a well-balanced Mediterranean type of diet: the basis of a pregnant woman's diet is identical to that of an adult woman, with a few changes in terms of caloric intake, supplementary vitamins and minerals, and precautions regarding food preparation.
-Eat three meals a day + 2 light snacks: and especially do not forget breakfast, which must include complex carbohydrates (bread, toast or cereals) in order to prevent hypoglycemia. During the first three months, in which pregnant women are subject to nausea and vomiting, we recommend that you break down your food intake into several small proportions, without increasing the total amount. In other words, the food you normally eat during your three meals and two snacks may be spread out over the day into small quantities consumed every two hours. This will also help relieve heartburn, which is also quite common during the first and third trimester.
-Avoid all excess: especially sweet (sugar, candy, pastries, and sweetened beverages) and salty foods.
-Adapt your calorie intake and do not try to lose weight during pregnancy. Calorie intake under 1600 kcal per day can be harmful to fetal growth. During the first trimester, it is recommended that you consume 150 kcal more per day, then an additional 250 kcal per day during the second and third trimesters.
-Watch your weight, do not eat for two. Weight gain at the end of pregnancy varies between 8 and 15 kg, based on the woman's initial weight. This weight gain includes the weight of the fetus (3.3 kg on average), placenta (600 g), uterus, breasts and blood volume (4.5 kg) as well as fat (3 kg). Even if, in theory, weight gain is not constant during pregnancy: slow in the beginning, rapid until week 28 and slow again prior to the birth, in practice, it should remain consistent, i.e. 1 to 1.5 kg per month. A mother's rapid and excessive weight gain multiplies her risks of developing gestational diabetes, high blood pressure, urinary infections and increases her risks of giving birth by cesarean. As you can see, there are numerous risks, so monitor your weight gain and call a specialist in the case of excessive gain.
-Take certain precautions to avoid food poisoning: toxoplasmosis and listeriosis are two foodborne illnesses that may be prevented by:
*not eating raw meat or fish (marinated fish, sushi, sashimi, tartars).
*thoroughly cooking pork, lamb, beef and poultry.
*avoiding raw milk and cheeses made from raw milk.
*not eating pâtés and rillettes.
*thoroughly washing lettuce, strawberries and wild berries
-Limit alcohol consumption: a study carried out by Inserm has shown that the daily consumption of 2 to 3 glasses of alcohol during pregnancy diminishes the baby's IQ by 5 to 7 points. (3). Do not forget that alcohol easily passes through the placenta barrier and that the concentrations of ethanol in the amniotic liquid can reach that which is measured in the mother's blood. Consuming alcoholic beverages on a daily basis, or occasionally, yet in excessive quantities, endangers the baby's life.
-Avoid smoking: the risks of sudden infant death syndrome in a newborn are much higher when the parents smoke (2)
In particular:
-Consume a sufficient amount of essential fatty acids. Essential for the mother and the harmonious development of the baby's nerve tissues, sufficient amounts of omega 3 must be an integral part of a pregnant woman's diet. Various scientific studies, including that by Monique DM AL et coll. (8) have analyzed the concentrations of essential fatty acids in pregnant women's blood and umbilical cord. Throughout pregnancy, requirements in omega 3 and especially DHA increase. The decrease in concentrations of omega 3 in the blood and the increase in DHA in the umbilical cord prove how important omega 3 is to the fetus. There are several possibilities available for meeting these needs.
*Increase the consumption of fish. It is best to opt for small sized fish (sardines, mackerel) or cultivated fish. The November 21, 2002 report by the AFSSA recommends that pregnant women avoid regularly eating large wild fish (sea bream, swordfish, tuna), which tend to carry high concentrations of mercury. An excessive consumption of mercury can damage the fetus's central nervous system.
* Increase the consumption of rapeseed, walnut and linseed oils.
*Take dietary supplements, rich in omega 3, which have the advantages of not containing mercury. Ask your gynecologist for advice.
-Consume a sufficient amount of essential fatty acids. Essential for the mother and the harmonious development of the baby's nerve tissues, sufficient amounts of omega 3 must be an integral part of a pregnant woman's diet. Various scientific studies, including that by Monique DM AL et coll. (8) have analyzed the concentrations of essential fatty acids in pregnant women's blood and umbilical cord. Throughout pregnancy, requirements in omega 3 and especially DHA increase. The decrease in concentrations of omega 3 in the blood and the increase in DHA in the umbilical cord prove how important omega 3 is to the fetus. There are several possibilities available for meeting these needs.
*Increase the consumption of fish. It is best to opt for small sized fish (sardines, mackerel) or cultivated fish. The November 21, 2002 report by the AFSSA recommends that pregnant women avoid regularly eating large wild fish (sea bream, swordfish, tuna), which tend to carry high concentrations of mercury. An excessive consumption of mercury can damage the fetus's central nervous system.
* Increase the consumption of rapeseed, walnut and linseed oils.
*Take dietary supplements, rich in omega 3, which have the advantages of not containing mercury. Ask your gynecologist for advice.
In addition to improving the health of both mother and child, omega 3 and especially DHA have an influence on:
-The baby blues. A Dutch study has highlighted the importance of consuming omega 3 during pregnancy in order to limit post-partum depression (4).
-Allergies. Taking omega 3 during the first four months of pregnancy diminishes risks of allergy (especially food-related allergies) in the infant (5).
-Intellectual capacities. The consumption of omega 3 during pregnancy and while breast feeding increases the child's intellectual capacities (6).
-Pregnancy. A Danish study has shown that there is a correlation between small amounts of fish consumed and higher risks of premature birth (7).
-The baby blues. A Dutch study has highlighted the importance of consuming omega 3 during pregnancy in order to limit post-partum depression (4).
-Allergies. Taking omega 3 during the first four months of pregnancy diminishes risks of allergy (especially food-related allergies) in the infant (5).
-Intellectual capacities. The consumption of omega 3 during pregnancy and while breast feeding increases the child's intellectual capacities (6).
-Pregnancy. A Danish study has shown that there is a correlation between small amounts of fish consumed and higher risks of premature birth (7).
-Eat higher quantities of fiber. Fiber allows us to limit or prevent constipation, which is common during pregnancy. Fiber is found in fruit as well as green vegetables and dried vegetables.
-Make sure that you are getting enough calcium. Calcium plays a major role in fetal bone mineralization as well as limits risks of high blood pressure in pregnant women and post-partum depression. Rather than take calcium dietary supplements, simply increase your consumption of food and beverages that contain calcium, such as milk and dairy products, anchovies, broccoli, chervil, watercress, fennel, dried figs, linseed, sesame seeds, hazelnuts, etc.
-Increase your intake of folic acid, especially for women who smoke or those who have been on a strict diet. Deficiencies in folic acid occasionally cause slow fetal growth in the uterus or malformations. One way of increasing folic acid intake is to eat fruit, leafy vegetables, dried beans and peas, grains or cereals enriched in folic acid.
-Make sure that you are getting enough iron. During the last three months of pregnancy, intestinal absorption of iron can reach values that are 5 to 9 times greater than at the beginning. In spite of this, it is important to make sure you are getting enough iron at the end of pregnancy. Food that is rich in iron: red meat, dried vegetables, fresh vegetables, eggs and fish. A lack of iron can cause iron deficiency anemia, which increases risks of premature birth and fetal hypertrophy.
-Make sure that you are getting enough iodine. Our iodine needs increase from 150 to 200 micrograms per day. Iodine is obviously found in shellfish (oysters, mussels) although it is essential that they be eaten fresh. It is also found in milk, eggs and yogurt.
-Make sure that you are getting enough vitamin D, especially during the third trimester. A deficiency in vitamin D can cause neonatal hypocalcemia. There are two solutions to make up for a lack of vitamin D: ten to fifteen minutes of daily sun exposure to hands and face and drinking milk. One glass of milk meets 44% of our daily requirements of vitamin D.
3. When a new life begins:
In the same way as during pregnancy, a nursing mother must eat a well-balanced and diverse diet.
-High quality protein and calcium supplements are recommended. A part of these requirements can be met by eating low-fat dairy products at each meal. It's best to choose dairy products that are made from sheep or goat's cheese, given the fact that cow's milk can cause intolerant reactions in children, such as gas, colic or liquid stools.
-Limit or completely stop drinking orange juice, which can also cause colic in newborns.
-Continue eating food with strong flavors (cabbage, soy sauce, and asparagus). However, if your child begins to have gas or bloating, wait a few weeks for the baby's digestive system to mature.
-Do not forget omega 3, which is essential to the child's neurological development. If the mother's diet is rich in omega 3, her milk will also be rich. The ideal recommended daily allowances are between 500 and 1000 mg of EPA + DHA.
-Increase your water intake. Drink between 1.5 and 2 liters of water per day and avoid alcohol. (1)
-High quality protein and calcium supplements are recommended. A part of these requirements can be met by eating low-fat dairy products at each meal. It's best to choose dairy products that are made from sheep or goat's cheese, given the fact that cow's milk can cause intolerant reactions in children, such as gas, colic or liquid stools.
-Limit or completely stop drinking orange juice, which can also cause colic in newborns.
-Continue eating food with strong flavors (cabbage, soy sauce, and asparagus). However, if your child begins to have gas or bloating, wait a few weeks for the baby's digestive system to mature.
-Do not forget omega 3, which is essential to the child's neurological development. If the mother's diet is rich in omega 3, her milk will also be rich. The ideal recommended daily allowances are between 500 and 1000 mg of EPA + DHA.
-Increase your water intake. Drink between 1.5 and 2 liters of water per day and avoid alcohol. (1)
After reading this document, you will have learned that before, during and after pregnancy, your diet will not only influence your health, but that of your child as well.
It is not necessary to eat much more than normal during these 9 months, but rather eat a healthy, well-balanced diet as early on as possible.
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